Perform the following:
3x5 Jumping Deck SLS
3x5 GHR
Finish the workout with 3x10 Hip Extensions..
notes:
1) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second leg during the Jumping Deck SLS; these you may go directly from one to the other and then take the 3-5 minute rest period.
2) To perform the Jumping Deck SLS simply add a jump to the Deck SLS found on BtGB, pg 161. Add weight as necessary to make the exercise challenging for the five repetitions.
3) Add weight if necessary to the GHR. If the GHR is too difficult, choose another hamstring variation.
4) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.